Use a heating pad or hot water bottle on your lower abdomen or back
Take ibuprofen or naproxen if you can safely use NSAIDs
Rest in a comfortable position
Drink water and stay hydrated
Do gentle stretching or light walking
Try a warm bath or shower
Avoid caffeine and alcohol if they make symptoms worse
Eat small, balanced meals
Sleep or lie down when pain is strongest
Use a TENS unit if available
Track your cycle and take pain medicine early, if needed
See a doctor if the pain is severe, sudden, or unusual